Lub moos hloov pauv tuaj yeem cuam tshuam insomnia?


Lub moos hloov pauv tuaj yeem cuam tshuam insomnia?

Nws tuaj yeem ua rau ntawm ntau qhov teeb meem sib txawv xws li kev ntxhov siab, mob, snoring lossis pw tsaug zog apnea, cov teeb meem luv luv xws li lub txaj txaj, lossis dav hlau lag luam. Pw tsaug zog cov kws txawj ntseeg tias lub moos mus dhau los yog rov qab tuaj yeem ua rau pw tsis tsaug zog ib yam nkaus.

Ib teev ua li cas ua qhov sib txawv?

‘Guy pw tsaug zog cuam tshuam los ntawm txhua yam uas hloov koj lub cev moos, yog li poob lossis nce ib teev tuaj yeem ua rau muaj kev cuam tshuam kev pw tsaug zog zoo,’ hais tias Dr Guy Meadows, tus tsim ntawm Lub Tsev Kawm Tsaug Zog.

Muaj hmoo, peb feem coob yuav muaj peev xwm los tiv thaiv lub sijhawm hloov no. Dr Neil Stanley los ntawm Cov Kws Pab Tswv Yim pw tsaug zog hais tias ‘Txij li lub cev kev xav, nws tsuas yog siv sijhawm ib hnub rau ib hnub thiab ib nrab kom dhau txhua teev uas hloov.’ Tab sis teeb meem pib thaum peb pib txhawj xeeb uas peb tsis tuaj yeem ris.

‘Koj yuav pib muaj lub siab xav pw tsaug zog, uas ua rau koj tsis tsaug zog. Hmoov tsis zoo, koj haj yam ntshai qhov kev cuam tshuam uas tsis muaj kev pw tsaug zog yuav ua rau koj lub neej, koj sim tswj nws ntau thiab ua rau koj hnov ​​tsaug zog thaum koj sim pw tsaug zog, ‘hais tias Dr Meadows.

Ib qho kev pw tsis tsaug zog ib ntus uas tshwm sim los ntawm lub moos hloov pauv ces tuaj yeem txhim kho mus pw tsaug zog ntev, ntev hli los yog xyoo.

Patient.info Saib tag nrho

Kev tshawb pom noob neeg tuaj yeem piav qhia vim li cas qee cov neeg muaj peev xwm pw tsaug zog me ntsis

Cov gene uas txuas nrog rau kev nyob siab so tom qab ob peb teev ntawm kev pw tsaug zog tau muaj lub cim …

2min

  • Kev tshawb pom noob neeg tuaj yeem piav qhia vim li cas qee cov neeg muaj peev xwm pw tsaug zog me ntsis

    Kev tshawb pom noob neeg tuaj yeem piav qhia vim li cas qee cov neeg muaj peev xwm pw tsaug zog me ntsis

    2min

  • Insomnia txuas rau kev pheej hmoo ntawm kab mob plawv thiab mob hlab ntsha tawg

    Insomnia txuas rau kev pheej hmoo ntawm kab mob plawv thiab mob hlab ntsha tawg

    1min

  • Puas yog nws puas tsim nyog taug qab koj pw tsaug zog?

    Puas yog nws puas tsim nyog taug qab koj pw tsaug zog?

    6min

  • Dab tsi ua rau tuag tes tuag taw?

    Dab tsi ua rau tuag tes tuag taw?

    3ming

Kuv tuaj yeem ua dab tsi saib xyuas kuv tus kheej?

Ua ntej, sim ua kom lub sij hawm sib txawv nyob rau hauv kev xav. ‘Nws zoo ib yam li taug kev ntawm London mus rau Paris, thiab ntau tus neeg ua yam tsis muaj kev txhawj xeeb lossis tsis muaj kev mob tshwm sim,’ hais tias Dr Stanley.

Koj tseem tuaj yeem npaj koj lub cev ua ntej rau lub moos hloov. Dr Meadows hais tias, ‘Plaub hnub ua ntej lub moos hloov pauv, teeb tsa koj lub tswb mus tom ntej lossis tig rov qab los ntawm 15 feeb raws txhua hnub. Thaum moos hloov pauv, nws yuav tsis muaj qhov hloov pauv rau koj lub neej kev ua neej. ‘

Muaj cov pov thawj los qhia tias peb lub suab circadian – lossis lub cev lub cev – qhov tiag tiag yog 24 teev thiab 11 feeb ntev, tab sis peb tsuas muaj 24 teev hauv ib hnub. Txawm li cas los xij, qhov no qhia tau hais tias peb lub cev muaj peev xwm tiv nrog lub sijhawm ‘dag’ kom luv ntawm lub sijhawm, yog li tso koj lub moos rov qab lossis rov mus tom ntej tsuas yog 15 feeb hauv ib hnub twg yuav tsum tsis txhob muaj qhov tsis zoo cuam tshuam rau koj lub cev sab hauv lub moos.

Zam kev pw hauv txaj kom tsim rau lub caij nyoog poob rau lub caij nplooj ntoo hlav, lossis nruab hnub thaum nruab hnub. Qhov no tuaj yeem cuam tshuam rau koj lub sijhawm pw tsaug zog, ua rau nws tsaug zog thaum hmo ntuj lossis sawv thaum sawv ntxov zoo nkauj heev.

Koj tuaj yeem npaj koj chav pw rau lub caij hloov hloov thiab. ‘Thaum lub caij nplooj ntoo hlav thiab lub caij ntuj sov, tshwj tsis yog tias koj muaj daim phiaj xim dub, lub hnub ntws los ntawm lub qhov rais yuav tsa koj thaum ntxov,’ hais tias Dr Stanley. Cov ntaub thaiv tsaus ntuag kuj tseem siv tau rau lub caij ntuj no los thaiv cov teeb pom kev zoo thaum hmo ntuj.

Ntau cov kauj ruam los txhawm rau pw tsis tsaug zog

Nco ntsoov tias koj tau ua raws li kev pw tsaug zog zoo niaj hnub ua xws li txiav tawm caffeine ua ntej mus pw, mus pw tib lub sijhawm txhua hmo, thiab tsis txhob siv cov smartphones lossis ntsiav tshuaj tsawg kawg ib teev ua ntej yuav mus pw.

Koj yuav tau sim app mindfulness los pab koj tsaug zog. Mindfulness yog txog kev coj koj cov kev paub rov qab los txog lub sijhawm tam sim no, pab koj pom txhua yam kev xav thiab kev xav uas cog qoob loo yam tsis muaj kev txiav txim siab rau lawv. Thaum koj pib cia mus ntawm koj cov kev txhawj xeeb txog ntog pw tsaug zog, koj yuav pom nws tshwm sim ntau dua.

Tseem tawm tsam kom tau mus pw tsaug zog? Tsoos CBT tawm tswv yim rau koj kom tau txaj thiab ua lwm yam, yog li koj lub hlwb tsis kawm los txuas koj lub txaj es tsis txhob tsaug zog. Tab sis Dr Meadows qhia ACT – kev lees txais thiab kev mob siab rau kev kho mob – txhawm rau txhawm rau pw tsis tsaug zog.

‘Kuv pom zoo tias koj yuav tsum tsis txhob pw hauv txaj sim pw tsaug zog, tab sis vim li cas kev tawm tsam txhua?’ nws hais. ‘ACT yog hais txog kev kawm yuav tsum tau nyob hauv txaj nrog koj qhov kev ntshai txog tsis txhob pw tsaug zog es tsis txhob txhawj txog yuav ua li cas thiaj zam dhau lawv. Coob leej pom tias qhov ua rau lawv tsaug zog yog qhov lawv xav tau tiag ua lawv tsaug zog. ‘

Thaum koj lub cev kawm paub los tswj lub moos hloov lawm, koj yuav muaj peev xwm tswj tau dav hlau lag luam zoo dua yav tom ntej. Tam sim no, puas tau muaj leej twg hais txog New York…?

Leave a Reply

Your email address will not be published. Required fields are marked *